If you havent yet, please sign a new waiver! Weightlifting Four sets of: Shoulder Press (4-6 reps @ 20X1) Rest 90 seconds Hollow Body Hold (Can rock as well) Rest 90 seconds – Metcon In teams of three, complete four rounds each for time of: 250/200 Meter Row Sprint 10 Push Presses (155/105 lbs)Read more

Metcon In teams of 3, complete as many rounds and reps as possible in 20 minutes: 45 Synchronized Burpees followed by as many rounds as possible of: Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups Partner 2: Prone Plank Hold Partner 3: Rest Continue to rotate through the stations based off when P1 is finished with their work.Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead more

Weightlifting Power Clean (Build to todays 1 RM) Take 15 minutes and build to today’s 1-RM Power Clean – Metcon For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (24/16 kg) 30 Dumbbell Push Press (50/35 lbs) 30 Pull-UpsRead more

Weightlifting Three Sets of: Dumbbell Walking Lunge (20 reps total @ 10X0) Rest 60 seconds between sets – Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Man-Makers (50/35 lbs) 10 Box Jumps (24/20) Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-UpsRead more